Firstly, this will depend a lot on how long you are away. If you are away for a week or even two, I personally wouldn’t worry too much about trying to maintain your fitness. My ultimate advice is to relax while you are away. You are not going to lose all of that progress you have worked so hard for in the gym. However, if you’re away for a month or even a year then here are some things I’d recommend for you to try so that you feel better and not so guilty while you are away.
Take the Right Equipment
Of course, you are not planning on packing your dumbbells in your suitcase, well at least I’d hope not, or you will find that you are going to be paying a very large fee for weight should you be flying. The only things I have ever taken with me away with the intention of maintaining my fitness, are:
- A good pair of trainers
- Skipping Rope
- Resistance Bands
- Clothes designed for physical activity
Trainers should be number one for you to pack. If they are comfortable enough and they should be, then by all means, travel in them and then that way, you don’t need to worry about them taking up too much space. With trainers you are free to go running wherever you like, if that’s your thing and if not then with wearing trainers, you can gain access in local gyms as opposed to wearing your hiking boots which is probably a real no-no. Get yourself a good sturdy resistance band and I say sturdy because I’ve had some in the past snap. Believe me, you do not want one of those to fling in your face. There are several types of bands that you can buy. I have one with handles which is great for a lot of exercises and substitutes the usage of dumbbells. Another type I have is ideal for attaching to a pole or beam and doing so, you can have your pull-ups assisted etc… If I wish to take just one, then the one with the handles wins. That’s usually all I will take as my main objective is to enjoy myself wherever I have ventured off to in the world. However, another awesome piece of equipment worth mentioning is a skipping rope. Do NOT underestimate this fitness weapon. Skipping is no longer something that school girls do in the playground. Professional boxers use skipping ropes all the time and the awesome thing about skipping is that you can achieve the same or even better results than running for your cardiovascular fitness. In all, skipping ropes and resistance bands are the way to go for keeping fit while travelling and don’t take up a lot of room when packing. Here’s a couple I recommend on Amazon:
- Resistance Bands: https://amzn.to/3dqUqDE
- Skipping Rope: https://amzn.to/3am124y
Follow a Simple Quick Programme
This is important because the goal is to immerse yourself in the culture and enjoy the moments of your trip, however, the main concept should be that before you travel, make yourself sore from workouts. Yes, sore. Not to the point that you are in such agony that you cant walk around the airport or tackle the stairs of your hotel but to the point that you feel satisfied that your “work” is done. By doing this, you will feel less guilty when you don’t fully immerse yourself into long workouts. Personally, I wouldn’t do anymore than two to three days a week, more no than one hour. Remember why you are travelling and once you arrive at your chosen destination, remember; Travel first, workout second.
Here is a quick example of a simple but effective programme:
| Day 1 | Day 2 | Day 3 |
| Standing Band Chest Flys 3×8 | Band Back Fly 3×8 | Pushups |
| Tricep Band Pulldowns 3×8 | Band Lateral Raises 3×8 | Situps |
| Squats 3×10 (with or without bands) | Band Bicep Pull 3×8 | Pullups |
| Cardio | Cardio | Cardio |
Cardio = Run/Swim 20 mins or Skipping Rope 5 – 10 Mins
Granted this example, looks a tad basic but remember it’s meant to be simple. You’re not in rehab and in need of silly, ineffective and wacky exercises but rather you are training to maintain your fitness while away with several limitations. As previously mentioned, you might not necessarily have access to a full gym, pool, a track to run on, or even enough space to do some of the listed exercises. So trying to work out (excuse the pun) what exercises are suitable to your environment can be a challenge. With this said, one website I absolutely adore and recommend is darebee. This is an awesome site that for most of the workouts you do not need any equipment whatsoever. It’s perfect if you are rushed for time. Everything on this site is free and there is an amazing amount of content offered, however, if you can donate a small contribution, it will go a long way. Check them out here: https://darebee.com/
Go for a Walk
When I was solo traveling in Southern France, I walked practically everywhere. My fitness apps detected that on average I was walking around 40000 steps a day. Trains were the only form of transport I would take and one of the nicest things about simply walking was that I had the time to slow everything down and enjoy whatever I came across. I would walk to the beaches, tourist sights, and anywhere I was curious to find out. It was only when I came home and decided to go for a run that I noticed just what an impact my walking had done. My cardiovascular fitness had improved dramatically and for the first time in a long time, it felt good to run without feeling like I couldn’t breathe. Walking is such a great way to keep fit without taking time out of your day. You’ll also find that when walking you can find yourself in hidden places that are unreachable or even visible from transport.
Active Activities!
Stay active! Even when you’re chilling at the beach or by the pool, go swimming. Water sports offer in my opinion the best activities that keep you active. Anything from renting a kayak to scuba-diving will keep you active all the while enjoying your adventure. Get on the water and try surfing or on land go horseriding. It’s up to you, just get yourself out there as much as possible and give new activities a go. Hiring a bicycle can do wonders if you’re not the most sporty person. Give things like rock climbing a go or learn a new martial art. The idea is to be out and about, rather than stuck in a gym for hours. One of the ultimate secrets is to make fitness a part of life without noticing that you’re doing exercise.
In conclusion, don’t stress out. You are traveling to see the world rather than watch the scales and measure your fitness. Release your inner adventurer and be eager to try out new things.
